Sculpt dreamy glutes with these six exercises designed to tone them quickly and effectively. If you’re serious about your butt, follow this 7-minute list designed specifically to get those defined glutes you’ve always dreamed of.
When coupled with a little interval training and our tips for getting a flat stomach, you’ll have a body 10 in no time! This workout works absolutely every muscle in the area so you’ll have no choice but to tone up!
Targets: Gluteus Maximus and Medius, Quadriceps, Hip Abductors.
1⃣Stand with both feet away from the hips and toes facing outward.
2⃣Squat down until thighs are parallel to the floor.
3⃣Count to 3 and bend your knees all the way down about 10 more inches.
4⃣Return to standing position with thighs parallel to the floor and hold for 3 more seconds.
2- Squat Kickbacks
Targets: Gluteus Maximus, Hip Abductors
1⃣Stand with feet hip-width apart, right arm raised toward the ceiling.
2⃣Extend right leg back and raise it 12-18 cm, with knee facing the floor and toes pointed.
3⃣Lower it back down and repeat 15 times.
4⃣Do 15 repetitions with the knee facing the right.
Repeat on the left.
3- Squat with side extension
Targets: Gluteus Maximus and Medius, Hip Abductors
1⃣With feet shoulder-width apart, perform a 90° squat.
2⃣As you come up, lift your right leg out to your side.
3⃣Hold for a count of 3, then squat down again.
4⃣Repeat 30 times; switching sides.
4- Donkey Kick
Targets: Gluteus Maximus and Medius, Hamstrings
1⃣Get on all fours and raise your right leg to hip height, with your knee bent at 90 degrees.
2⃣Extend your leg as if you were going to kick the ceiling.
3⃣Return it to the starting position and then repeat about 30 times (on each side).
5- Butt Lift
Targets: Gluteus Medius, Hip Abductors
1⃣Stretch facing upward with knees bent and feet hip distance apart.
2⃣Lift glutes and bring knees together.
3⃣Hold for a count of 2, relax your knees and lower your butt so that it is 1 cm off the ground.
4⃣Repeat 30 times.
Without touching the floor, do another round of 30 with knees apart.
6- Leg Lift
Targets: Gluteus Maximus and Medius, Quadriceps, Hamstrings
1⃣Lie facing up with knees bent and feet hip-width apart.
2⃣Extend right leg 10 cm above the floor.
3⃣Raise your hips about 6 inches, then lower them 1 inch above the floor.
4⃣Repeat 20 times; then switch legs.
Now you really have no excuse to get those firm buttocks you’ve always dreamed of, don’t wait any longer! Share it with your friends and family to show off perfect buttocks.
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